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Effects of Strength Training in Preadolescents and Adolescents

Effects of Strength Training in Preadolescents and Adolescents. Presented by Alecia Pollard. Introduction. Muscle strength development in preadolescents and adolescents has been debated topic for the last couple of decades among health professionals, parents, and coaches. How much training?

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Effects of Strength Training in Preadolescents and Adolescents

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  1. Effects of Strength Training in Preadolescents and Adolescents Presented by Alecia Pollard

  2. Introduction • Muscle strength development in preadolescents and adolescents has been debated topic for the last couple of decades among health professionals, parents, and coaches. • How much training? • How soon?

  3. Strength Training • Definition – also known as weight training or resistance training. Using resistance methods to increase one’s ability to exert or resist force. • Free weights, machines, the individuals own weight, or other devices (e.g. elastic bands, medicine balls) provide resistance.

  4. Early Studies Cast Doubt • Strength gains would neither benefit performance nor reduce the risk of injury in the children’s sports. • Resistive weight training is dangerous for children because it carries an unacceptable risk of injury.

  5. Cont. • 1978, study by Vrijens, reported the results of an 8-week resistance training program done 3x/week by boys. • Preadolescents were incapable of increasing strength • However, the adolescents increased strength in all muscle groups tested. • A decade later, Docherty et al reported that 12-year old boys did not benefit from 3 session per week in a 4-6 week strength program following their competitive season • **These studies involved low resistance with one 1-2 sets of exercises per session, which may not have produced measurable results.

  6. Meta-analysis of strength training in children indicate that many studies are flawed by poor methodology. • Children continue to grow as they progress through adolescence and demonstrate natural increases in strength • Any research to examine strength gains in a child must incorporate an adequate control group to account for natural growth. • In addition, the design of the training program is very important. • The studies previously cited, low-intensity training volume and short-duration study protocols probably led to inherently flawed result.

  7. Bone and Growth Development • Changes and adaptations occur in bone and muscles • External and internal factors can affect the structure composition of the bone • Weight bearing physical activity plays an important role in bone development • Bone mineral density reaches about 90% of its peak by the end of the second decade

  8. Cont. • Studies stated the importance of regular exercise during this period helps to optimize bone development and prevent osteoporosis later in life

  9. Injury Occurrences • The US Consumer Product Safety Commission, through its National Electronic Injury Surveillance System (NEISS), had estimated the number of injuries that are associated with strength training equipment. 1991-1996 = 20,940 to 26,120 injuries occurred each year under the age of 21 • NEISS data did not specify the cause of injury or whether if was from recreational or competitive weight lifting injuries

  10. Injuries Cont. • Muscle strains account for most of all injuries • 40-70% • Lumbar back is the most commonly injured area • Followed by the knees, chest, shoulders, and elbows • Fractures were the most common serious injuries • A limited number of case reports raised concern about epipyseal injuries in the wrist and apophyseal injuries in the spine from weight lifting in skeletally immature individuals. • These injuries were stated to be known as uncommon and are believed to be largely preventable by avoiding improper lifting techniques, maximal lifts, and improperly supervised lift.

  11. Injury Prevention • Proper technique and lifting mechanics at all times • Preadolescents or adolescents should begin a strength training program with low-resistance exercises until proper technique is learned. • Supervision!!! • ACSM, AAP, AOSSM, and NSCA, now support children’s participation in appropriately designed and competently supervised strength training programs

  12. Study I • 1999, this study compared the effects of a low repetition-heavy load resistance training program to a high repetition-moderate load resistance training program, and the control group did not exercise • Results showed a significant increase in both of the exercise groups compared to the control group • Differences between the 2 exercise groups showed that the high repetition loading had a greater result on the leg extensions machine for the muscular endurance test • The high repetition loading group was the only group that had significant results on the chest press for the 1RM and the muscular endurance test

  13. Study II • 1990, this study looked at the effects of a 20-week high intensity progressive training on maximal voluntary strength, evoked contractile properties, muscle cross-sectional area, and motor unit activation in preadolescent boys • The experimental group trained for 3x week for 20 weeks doing circuit training under adult supervision • Results confirmed that resistance training wih this age group showed that they are capable of making strength gains following appropriate resistance training programs • Everything measured increased except for there was no significant effects of training on any of the cross-sectional areas and no significant differences in body composition

  14. Study III • Performing a 1-RM with preadolescence is to some observers unsafe and may be inappropriate or potentially injurious to children • Other concerns are that this method of testing may cause structural damage to the developing musculoskeletal system • This study evaluated the safety of the 1-RM strength testing in children and they assesed its practical application as a testing tool in this age group (6-12 years old) • Results from this study indicated no abnormal responses to or injury from 1-RM testing

  15. How much and How Soon? • **This depends on an individual basis of each child • Most of the studies said that 3x week, with a day of rest inbetween • Progressive resistance exercises require successful completion of around 8-15 repetitions in good form before increasing weight or resistance • Research states that children as young as age 6 can improve strength when following age-specific resistance training guidelines

  16. Conclusion • Guidelines and preventative measures (proper form and supervision!) to avoid injury while strength training was the most common recommendation from all of the studies • A properly designed and supervised youth training program is most important when beginning training as a preadolescent or adolescent • Adult strength guidelines should not be imposed on a child who is anatomically, physiologically, or psychologically less mature

  17. Cont. • Conclusive observations form all the studies suggest that preadolescent and adolescent years are important for bone and muscle development • 1-RM testing in this age group is safe and effective ONLY if administered by a qualified health professional to avoid injury and improper lifting mechanics

  18. References • Benjamin, H., Glow, K. (2003) Strength Training for Children and Adolescents. The Physician and Sportsmedicine. 31:9 • Eliakim, A., Beyth, Y. (2003) Exercise Training, Menstrual Irregularities and Bone Development in Children and Adolescents. Journal of Pediatric and Adolescent Gynecology. 16:4-201 • Faigenbaum, A., Milliken, L., Westcott, W. (2003) Maximal Strength Testing in Healthy Children. Journal of Strength and Conditioning Research. 17:1-162 • Faigenbaum, A., Westcott, W., LaRosa, R., Long, C. (1999) The Effects of Different Resistance Training Protocols on Muscular Strength and Endurance Development in Children. Pediatrics. 104:1-5 • Frappier, J. (1999) Training Through puberty. Research and Development – Frappier Acceleration. 3:1-1 • Hawkins, D., Metheny, J. (2001) Overuse Injuries in Youth Sports: Biomechanical Considerations. Medicine and Science in Sports and Exercise. 33:10-1701 • Jones, A., Maffulli, N. (2002) Intensive Training in Elite Young Female Athletes: Effects of Intensive Training on Growth and Maturation Are Not Established. British Journal of Sports Medicine. 36:1-13 • Newland, H. (2001) Strength Training by Children and Adolescents. Pediatrics. 107:6-1470 • O’neill, D. (1989) Preventing Injuries in Young Athletes. The Journal of Musculoskeletal Medicine. 6:11-21 • Ramsay, J., Blimkie, C., Smith, K., Garner, S., Macdougall, J., Sale, D. (1990). Strength Training Effects in Prepubescent Boys. Medicine and Science in Sports and Exercise. 22:5-605 • Risser, W. (1991) Weight-training Injuries in Children and Adolescents. American Family Physician. 44:6-2104

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